6 rounds for total calories:

On a 2-minute clock:
10 power snatches
10 lateral burpees over the barbell
Max-calorie row & bike in the remaining time ( alternate ergo each round )

- Rest 2 minutes between each round.

Barbell : 50/35kg

WARM-UP

3-5 Min erg of choice.
Then 2 x 5 each movement:
Muscle snatch from hips
No feet hang muscle snatch
No feet hang power snatch with pause @ catch
No feet hang power snatch with pause @ catch + squat
Snatch with pause @ knee and catch

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SNATCH
Primer,
Snatch deadlift + Muscle snatch + Snatch.
Build up to workset weights.

Worksets:
Every minute on the minute for 8:00 minutes of: Power snatch + Hang power snatch @ 68%

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CLEAN AND JERK

Primer:
Clean deadlift + Hang power clean + Push press + Split jerk.
Build up to workset weights.

Worksets:
Every minute on the minute for 8:00 minutes of: Hang power clean + 2 Split jerks @ 70%

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STRENGTH
Hatch, week 12 day 1

Back squat,
5 @ 60%
5 @ 70%
2 x 5 @ 70%

Front squat,
5 @ 65%
5 @ 70%
5 @ 75%

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(OPTIONAL) BONUS
Push press,
4 x 3 @ RPE 6

Pull-ups,
2 x Max reps (Use bands if needed. Target rep range 8-12

Core:
Accumulate total of 80 Starfish crunches.

Warm Up
2 rounds
2 min cardio machine
10-15 banded glute bridges + 10 band squat
10-15 perfect push ups
:20 Side plank Hold R/L

Metcon
5 sets
1 min on / 2 min off
fast+ first 10 seconds and then slow down to fast pace with cardio machine of your choise

Strenght
3 sets
Pause Bench Press x 3+3+(5-7 reps on last set) @70-80% of 1rm
rest 1 min

Weighted Chin Ups x 3+3+(5-7reps on last set) @40-50%
rest 2-3 min bwn sets

1) 8-12 Burpeeta
2) 5-10 Hspu
3) 2-6 SB-clean
4) Lepo

Penkki 2x6x77,5%

Pystypunnerrus istuen käsipainoilla 5x10-15

Ojentajapunnerrus seisten niskan takaa 5x10-15

Vipunostot sivuille 3x20

Vipunostot taakse 3x20

Warm Up
Band Pull + Banded Hip Activation
then 2 times through
5 snatch deadlifts
5 hang muscle snatch
5 snatch push press
5 pause overhead squats
then 2 times through
5 power snatch
5 pressing snatch balance

Strenght
Pause Snatch 3x3 and 3x2 reps (pause 2 sec on catch position) Power or squat snatch.
use 55-65% for the triples and 70-80% for doubles
rest 1-1.5 min bwn sets
Tempo Back Squat 3x8reps@50-60% of 1rm (tempo 4sec down, 1 sec pause, up and 1 sec reset for next rep)
rest 3 min bwn sets

Metcon
3-5 sets
15/12 calories rowing
15/12 wall ball shots (masters 45+ = 12 reps)
10 box jump overs @50/60cm
rest 1:1 bwn sets

5x 3 snatch balance 60-70% of 1rm snatch

4rounds:

2 rope climb
6 squat snatch@50/35kg
12 box jump over

rest 2min after each set

Target under 2-2,5min, scale weight if needed / Ensimmäinen kierros hallitusti ja viimeinen selkeästi vauhdikkain

Penkki 3x8x70%

Sotilaspenkki käsipainoilla 3x10-15

Ojentajapunnerrus otsalta maaten 3x10-15

Pystysoutu käsipainoilla 3x25

Takaolkapääsoutu 5x20

Partner Workout RELAY style
20 rounds (10/person)

12/10 cal row
10 box jump @60/50cm
8 Dumbell hang Cl&jerk @2x22,5/15kg
6 no push up burpee

One person Completes a full round Then switch!

Timecap : 35 mins